Monday’s Workout: 4-15-19

Strength Work

Strength Option:  Back Squat: Complete 1 set of 5 reps @ 80-82% of 1 RM, then complete 1 set of 3 reps with the same weight

Then complete 3 sets of 8 back racked split squats on each leg. Use 40-50% of 1RM back squat

Olympic Lifting Option: Power or Squat snatch complete 1 set of 3 reps @ 80-82% of 1 RM. Then complete 1 set of 2 reps at the same weight.

Then complete: 3 sets of 5 Overhead squats. Start at 65-75% of 1RM snatch. Add weight to each set if you feel comfortable

Green: Goblet Squat: Complete 1 set of 8 reps with a heavy weight. Then complete 1 set of 5 reps with the same weight.

Then complete 3 sets of 8 DB split squats on each leg. Use a weight that is challenging.

Conditioning: “Ecto Cooler”

Black or RX: In 8 minutes, complete as many rounds and reps as possible of:

6 Front squats 115#/80

6 Handstand push-ups or handstand push up progression reps

24 Double unders

Green or scaled: In 8 minutes, complete as many rounds and reps as possible of:

6 Goblet squats 70#/53

6 Handstand push up progression reps or 6 assisted push ups

72 Single unders

Blue or RX+: In 8 minutes, complete as many rounds and reps as possible of:

6 Front squats 135#/95

6 Handstand push ups 

24 Double unders

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